Easter used to be a total blowout for me. Mini eggs for weeks.
The guilt and restriction that followed the mini eggs didn’t get me anywhere except back in the bag of mini eggs 🤯 It would be about this time that I would declare yet again - NO MORE SUGAR. EVER.
By the time Friday or maaaaybe Saturday hit, I’d fallen of the wagon again.
If this sounds familiar then you need to grab my revolutionary guide that will help you stop falling off that damn wagon!
Link in bio 👆🏾
So we had a bunch of spotty bananas again 🙈🤷🏼♀️ but this time I turned them into Soft Baked Chocolate Banana Protein Bars since my kids have been on a granola bar kick lately! They are soft, chewy, chocolaty, take just a few minutes to mix together, and use ingredients most macro counters would have in their pantry. Macros for one bar are 4f/25c/8p 👌🏼 Link in bio for the EASY recipe!
How long do you like your nails?
🔥 🔥 🔥Swipe for more photo -
It may not be perfectly pretty, but I’m not the kind of person that plates well 🤦🏻♀️ I just don’t have time for that! I’d rather spend my time to make sure this meal fits my timed nutrition plan, it’s quick, it’s easy, and it’s working for my travel schedule. Oh, and it’s modified AIP approved for all of you needing an anti inflammatory plan 🙋🏻♀️ Just curious, how many of you are autoimmune and following a specific protocol? Or need to?! And as always, comment or DM me for the recipe!
Welllll the kitchen is all packed up for our move...so eating out this week is the way it's gonna be!
And it's okay. 😊
Diet culture wants us to believe that our bodies handle restaurant food in an entirely different way than home cooked meals. Although there are most likely more ingredients used to make the food ohhh so yummmmy from restaurants...that does not mean our bodies cannot digest, metabolize, and use it! ALSO- reminder that our bodies can handle VARIATIONS of intake! 📣
So this week the hubs and I are practicing flexibility and prioritizing packing up our house over cooking extravagant meals. 🏠🚚 Chipotle last night was ON POINT👌🏻...annd I got leftys for lunch today!! 🙌🏻🙌🏻
🥚EGGS - This photo tells you everything you need to know about how I feel about eggs! 💋
Do you know that are referred to as a “COMPLETE PROTEIN” because it contains all 9 Essential Amino Acids our body needs?
They are a (relatively) inexpensive high quality PROTEIN. Each beautiful egg contains 6g of much needed protein! Additionally, that egg contains 5g of healthy fat-helping you feel satisfied after a meal!
Want to increase your HDL(that’s the GOOD cholesterol!)? Studies have shown eating 2 eggs a day can do this!
I could go on and on...Choline, lutein, zeaxanthin, omega-3, many vitamins and minerals- benefits upon benefits!!! DO YOU EAT EGGS REGULARLY?
When my clients start with me a high majority do not eat breakfast at all. It’s not that they don’t enjoy the foods, but like most CHRONIC DIETERS, they believe eating less is better.
Maybe this is you? If you are ready to learn what’s best for YOUR HEALTH, LOSE WEIGHT for good, and enjoy food again then schedule your FREE Discovery Session today!
Link in Bio or head to www.healthcoach4life.com 📸: @hunsaker_photography
In order to get the results you desire, whether they are weight loss, muscle gain or toning, you must consider your diet and what you put in your body. You can’t eat salad all week and pizza and ice cream on the weekends and expect results.
You have to prepare and plan a balanced diet that includes and not excludes.
Shoot me an email or a text and we can discuss your goals. 773-609-1579
Start - End of fat loss phase - Reverse diet.
Start: a flexible approach was taken for the entire process to increase calories steadily while seeing visual changes.
End of fat loss phase: We used a step count for NEAT and calories got as low as 1400 for a few weeks and massive changes were made both visually and on the scales! During a FAT LOSS PHASE I feel it is crucial to utilize the scales as a means of tracking progress as well as taking progress pictures.
Reverse Diet: there’s no magic to this. Don’t fuck the client up in the first place with an unnecessary calorie deficit or cardio regimen. We took our time bringing up calories. The focus was geared more towards the training and really pushing to get as strong as possible and reducing stress outside of the gym. Still keeping track of steps. Today Weight on the scales is hovering around the 64.5-65kg mark.
What the client has to say on her experience so far.
“When I began training with David, he asked if I wanted to reach my fat loss goals in a short or over a longer period of time. I opted for the longer period. This is because I wanted to focus on getting into the habit of training 4 days a week and being consistent with my food, at as high a calorie intake that I could get to without gaining weight.
During the first month I felt quite bloated. But my pictures showed I had already started to improve my shape, particularly my back and waist. Without the pictures I wouldn't have seen the improvement as i was so focused on my stomach feeling bigger - my weight had stayed the same.
The scales stayed near enough the same for the next 8 months but pictures showed the extent of the change in my shape. I also went down a dress size - my calories were up at 2000 - 2500 for most of this 8 month period.
I cut calories for a few weeks after 8 months and the fat loss was almost instant.
After this cut my calories went up and so did my weight by 1 - 2 kilos, but for only a few weeks as my weight has now started to drop again.
David told me back at the start this reverse dieting is how I would reach my goals. I didn't believe him for a good while because I didn't think it could be that (CONT IN COMMENTS)
Want to know something that goes against everything that you currently believe?
When I made my transformation, I ate MORE than 2,000 calories a day, barely did CARDIO, and did not STARVE myself.
I am not someone who is naturally skinny.
I don’t have great genetics.
I was not the fat kid, but I was chubby and I hated how I looked.
I hated seeing my friends eat whatever they wanted and not gain a pound.
I had to actually follow a plan to get my body. It wasn’t like it was just given to me.
Just like you, I hated how I looked, but I never had a way out. I had no clue what I was doing.
Why am I telling you this?
Because right now, you THINK you have to do CRAZY SHIT to lose fat and build muscle.
You’re hypnotized into thinking that you need to STARVE yourself to get results.
You’re hypnotized into thinking that your genetics suck and there is nothing you can do about it.
You’re hypnotized into thinking that you’re making progress by just doing cardio and eating salads.
You’re hypnotized into thinking that you need this $30 ebook to change your life.
You’re hypnotized into thinking that you can’t lose fat with less starving and more weight lifting.
YOU DON’T NEED ANY OF THAT.
However, you do need…
A customized workout routine
A flexible dieting method that promotes a healthy level of calories to lose fat
A step by step plan followed by a person to keep you accountable.
That is what we do inside of the LTB, my 90 day online coaching program for out-of-shape-guys in their 20’s looking to lose fat and build muscle.
Over the last several months, several guys have been able to lose fat and build muscle to fit better in their clothing, feel good about themselves, and finally get out of the weight loss rat race.
Here’s the point. I am not here to fuck around. I am here to deliver the world's best online fitness coaching program.
If everything I just said rings any bells for you, ENROLLMENT IS OPEN FOR SUMMER.
Hit the link in my bio to apply. @alan_jaramillo
See you one the other side bro.
Post Bake - - > Pre Bake , Southern Style Biscuits ! 🔥So Simple and Delicious at the same time !
⭕️FAT LOSS & WEIGHT LOSS⭕️ by @alphaeliteperformance
Did you know this?
When you start eating at a caloric deficit, meaning that you’re now providing less nutrients to your body, for it to use its internal stores of energy, your fat cells start releasing fat for the “missing” energy not coming from your diet.
However, because these cells are VERY stubborn, they get refilled with water first, before saying the final goodbye.
It’s like a double check from your body which’s telling you: “are you really wanting me to release this precious stored energy?”
This means your weight could fluctuate alot and even go higher, freak you out more and make you quit, but you shouldn’t.
I know how frustrating it is to see your weight either stall or go higher when you’re depriving yourself, but that’s just the way it is!
You’re just one step further from finally losing the water weight which is literally MASKING your progress, and finally reveal your hard work done in the past weeks.
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📎 It really is simple sometimes.
Adherence is the biggest factor when it comes to making a successful transformation.
By taking out foods you enjoy, you are most certainly setting yourself up for a bumpy ride and more than likely failure.
Having some balance in the foods you eat is paramount to being sustainable long term.
For our client, a simple chocolate bar which was less than 10% of their daily calories was that perfect food choice that showed them how we can in fact eat some of the foods we enjoy and still get amazing results.
So our question to you is:
What have you cut out in the quest to lose weight? And was it this cutting out that caused you to really struggle to adhere to your diet?
If the answer that the second question was yes then I would certainly say add it back in and see how your adherence grows massively!!
Gains all around💪🏼
December 2018->April 2019
I find myself always stuck between running goals and lifting goals. Yes they can mingle and play nice together but some goals take different approaches.
I’ve gotten faster but I’ve lost some of my strength. My lifting isn’t as often or as heavy BUT implementing functional strength sessions, I know, has helped with my speed.
I’ll continue to adjust my training and my body and nutrition will change.
I wanna run #bostonmarathon 💙💛 Insanity: doing the same thing over and over expecting a different result.
Let’s do this!
Let's learn about Protein and macros
Like carbohydrates protien is also 4 calories per gram! But only protein should consist of 20-35% of your diet, this varies per person so there is not an amount set straight across the board.
Protien is the most essential macronutrient it helps to build muscle and to prevent muscle loss. When you hear people say prioritize protien this means you need to be sure to hit your protien goals everyday because it is the most essential macro.
Protien also the most satiating macro, which means it helps you feel fuller longer and you will not feel starved as long as you are meeting your protien goals.
Protien is also considered the Jack of all trades out of the 3 macros. It can be broken down to do the job of carbs and/or fats but carbs and fats can not do the job of protien.
It also helps burn stored body fat! How you ask? It increases the hormone glucagon (which helps regulate body fat) and it helps break down the stored glycogen into glucose for the body to use as energy!
WOW! Let me know if this has helped you understand why protien is so important within your diet, comment below⬇️⬇️⬇️
SWIPE FOR 3 PART TRANSFORMATION 👉🏻 .
*FAD DIETS/QUICK FIXES/REBOUNDING*
As you can see from previous posts and in this post I’ve had a tendency over the years to lose weight and gain it straight back
. 🤔WHAT WAS I DOING WRONG?🤔
I went on huge crash diets where I would eat barely anything and stop eating foods like bread because some celebrity/diet craze told me so for months and then once I’d hit my goal the extreme dieting would end and I would return to my old ways
. 📚SO WHAT’S CHANGED?📚
Gaining an understanding of calories has changed my life. I can take complete control of my body weight depending on calorie intake. I only eat what I enjoy though which is why you’ll never see me eating broccoli. If you do love broccoli though, keep eating it 😁
My relationship with food has also changed, I would get upset so I’d eat... I’d get happy and I’d eat... I’d get bored and I’d eat... I was consistently eating more calories than I needed because I let my emotions influence my eating habits. .
It’s tough to break out of that but if you really want to make a change try and find new hobbies/interests where you can have fun & put your energy into that. I personally love video games, watching different series & going for walks. Just make sure you always enjoy what you do because then you’ll keep doing it 😁
If anyone has questions don’t hesitate to DM, I might also make posts depending if I get a few questions about something particular.
Lavaš je vlastně taková hodně tenká tortilla, takže jsem si včera udělala potréninkový český #burrito 😅 Plněný krůtím masíčkem, olomockými tvarůžky, žervé, kečupem a jarní cibulkou. Stačí zamotat a opéct na pánvi, aby se sýr roztekl... 🤤
No, jsem ráda za ten ruský obchůdek, co máme za barákem 😁 Ale jinak ho mají i v kamenných prodejnách @countrylifebio v Praze 😉 A nebo objednat z @lavas_zdravychlieb#véraaproved 👌
📎 Simple way to help portions with your nutrition and help you get back on track after Easter.
Use this as a guide when building a meal as to how much of each item you ideally want to produce a plate of greatness!!
As with everyone, their hands size are quite individual dependant so will be larger or smaller on the size of YOU on average.
This can help so you have a rough starting point when creating a meal for yourself. Protein as we know is important so always start there and then move your way down the list and create your plate of goodness!!
This way we can get a good variety of important nutrients on our plate but also we get a good quantity of nutrition which is VITAL for weight loss.
Need help identifying protein, carbs and fat sources? Reach out and I’ll be sure to help.
When have you not felt your 100% self lately?
Hey fam 👋🏼 it’s been awhile but I’m getting some colour back in me slowly but wow this sickness hit me for six!
While some of you were munching down on hot cross buns and Easter eggs I was far from having any such thing and still don’t feel like anything other than dry crackers 🤢
It’s amazing that when something is taken from you, such as your health, how vulnerable you are to your fears. It was a scary couple of days when I probably should have gone to hospital especially from passing out. I was fortunate enough to have loved ones close by (appreciate your support 🙏🏼).
Anxiety and sadness crept in when I realised I wasn’t well;
🤦🏼♀️ That I was wasting a day (let alone a long weekend).
🤦🏼♀️ That I should be out there training for this half marathon wearing in my new shoes.
🤦🏼♀️ That I should be enjoying eating all the things and not feeling guilty about it #fomo
🤦🏼♀️ That I should be enjoying quality time with loved ones.
🤦🏼♀️ That I wanted to know what was going on with me, I never get sick!
...but all I could do was nothing (and am still riding it out)🤞🏼
At the end of the day these things happen (these mountains appear to test us). It is what it is and it was what it was. Sometimes your body is trying to tell you something and unfortunately sometimes in not the nicest of ways. Control the controllables and go with the motions of fear and anxiety like a wave. It will come and it will flow. Lean on those that offer support and ride it out 🤙🏼
Megint sonka és tojás reggelire 🤔🤔🤔 hogy nem tűnt fel nekem eddig, hogy itt tényleg szinte minden reggel húsvét van? 🙈🙉🙊
Proud to say @musclepharm from @nutritionzoneau is sponsoring me for the china IBF title fight. Amazing products guys come check them out in O"Connor off stock road. Not long now until showtime 🥊🥊😎 @nutritionzone.osbornepark
Roast Carrot Hummus
I have a slight obsession with adding dips to my lunch. They give so much flavour and satiation! I make my chosen dip on Sunday's and enjoy it for the rest of the week.
Lately, my go is this low calorie home made Hommus. It's SO easy to make and takes 5 minutes to whip together. Only basic ingredients required🙌🏼
✔️No nasties that are found in typical store-bought dips
PS. Beetroot dip is another favourite of mine. It is absolutely delicious with a Barramundi, Roast Pumpkin and Goat's Cheese salad. 🤤
Made @lillielovesmacros’s creamy cauliflower spaghetti squash casserole tonight! Made a few adjustments, but love how full of veggies this dish is. And dare I say, it was kid approved! 🙌🏻
Be sure to check out the full recipe and directions on her blog.
25P 22C 13F without bread
30P 50C 13F with bread
Been making a conscious effort to feel comfortable in my own skin again and man it feels good. ✨
I went on a couple months hiatus from, well, myself.
I just put so many things on my plate and I wasn’t really sure why I was doing any of them. I didn’t have time to think about what I actually wanted, or if I was even happy doing all those things.
After a good ole fashioned mental breakdown, I realized:
Hey, I’m not happy.
I cried. I slept on @sarahk219’s couch. I called my mom.
And then I made a plan of action.
No, I didn’t just quit my job, drop out of school, and abandon all my responsibilities. But I have been taking time to do little things for myself EACH DAY. And cutting back significantly on work as well.
So here is my friendly reminder that:
• you are not what you do.
• your value is not in your productivity.
• having fun is part of life and should be a priority just like anything else.
Going to finish my client check ins, study for an hour or so, and then have the rest of the night for whatever I want.
Outfit deets tagged
• 1:1 Coaching Application in bio
@legendaryfoods - “KELSEY”
@freskincare - “KDH”